Stress makes you feel crummy all around, and can also take a toll on your weight. The stress hormone cortisol has been shown to make you hungrier, drive cravings for junk food, and make your body cling to belly fat. One Ohio State University study also revealed that stress may cause your body to burn fewer calories. Here are five smart strategies for controlling stress-induced weight gain.
HCG, or Human Chorionic Gonadotropin, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. In fact, the U.S. Food and Drug Administration (FDA) warns against purchasing over-the-counter hCG, as these supplement products are illegal. (34)
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.
And lastly, you can't expect big results if you only make small changes. If you really want to lose weight, you need to tackle each of the three tasks if you want to see real results. Record your daily calorie intake, measure your weekly workouts and stay accountable to a health coach or other professional to reach your weight loss goal and keep the weight off for good.
Chronic stress may increase levels of stress hormones such as cortisol in your body. This can cause increased hunger and result in weight gain. If you’re looking to lose weight, you should review possible ways to decrease or better handle excessive stress in your life. Although this often demands substantial changes, even altering small things – such as posture – may immediately affect your stress hormone levels, and perhaps your weight.
"Sleep is a cornerstone of weight management because of the impact it has on your hormones that control how you burn fat, how you store fat, and how you're maintaining muscle. The better your hormone balance, the better your weight management. I work my butt off to get eight hours a night, but right now I'm at six—the show is murdering me! Even if I go to bed early my son wakes up."
Skimping on sleep sets you up for a host of health problems, such as increased risk for depression, type 2 diabetes, and stress. Here's one other benefit to spending enough time in bed: You're more likely to be a healthy weight. University of Chicago research revealed that dieters who were well-rested lost more fat than those who were sleep deprived.
Early-morning exercise stokes your metabolism and helps you burn more calories for the rest of the day. In fact, if you can get in 45 minutes, then Appalachian State University research shows you could experience a metabolic spike that torches an additional 190 calories over the rest of the day. Try a circuit of the basics like jumping jacks, squats, and push-ups. And for mornings you really don't have any time, try this 2-minute fat-burner.
Sugar contains calories but nothing else, and "empty calories" are the last thing you want on a diet, says Stephanie Karpinske, MBA, M.S., R.D. Sugar is also digested quickly so you're hungry soon after you eat it. It raises insulin levels, which promotes fat storage. Plus, it can be addictive because it raises levels of serotonin -- the feel-good chemical in the brain that helps us relax during times of stress. That's one reason why weaning yourself off sugar is so difficult.
Very low levels of thyroid hormone usually indicate an autoimmune reaction to the thyroid gland itself. This means you’ll have to take thyroid hormone supplements orally, usually the stable form T4 (Levaxin), which your doctor can prescribe for you. Your body will transform this into the active T3 hormone when necessary. The supplement dose should be adjusted so that you reach normal hormone levels (TSH, T3, T4) and sufficiently alleviate symptoms – though a few people feel best when keeping TSH slightly below normal.
Refined white breads are simple carbohydrates that your body processes as sugar, and can really hinder your weight-loss efforts. Whole grain bread, on the other hand, is chock-full of slimming fiber and can help you feel fuller, longer. Just be sure to read your labels. “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” Rebecca Lewis, RD, told Eat This, Not That! in our article for 20 Secrets for Eating Bread Without Getting Fat. “A food is only considered a whole grain if the first ingredient on the packaging says, ‘whole grain’ or ‘whole wheat.’”
Most people who want to lose weight have more than 12 pounds to lose. That’s why even the best weight loss drug in the world can only be an optional complement to other treatment. That’s why this piece of advice is number 18 out of 18. It may be a helpful addition for some people, but the advice higher on the list is what can make the biggest difference, by far.
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/
eDiets doesn’t believe in reinventing the wheel. Instead, this diet marketplace gives members access to some of the most effective diet plans to date. While eDiets does offer fitness tools and online tracking capabilities, what most members really enjoy about eDiets is their weight loss food plan selection. Particularly suited for people with specific dietary or health restrictions, eDiets helps you find a menu that both suits your lifestyle and caters to your particular needs. For example, if you are a diabetic, their Glycemic Diet will deliver you nutritious and tasty meal plans that will help you maintain health and lose weight at the same time. Other weight loss meal plans include a Mediterranean Diet, Heart Smart Diet, and Gluten-Free option.
The authors wanted to compare low-fat vs. low-carb diets, but they also wanted to study genetic and physical makeups that purportedly (their word) could influence how effective each type of diet will be for people. Previous studies had suggested that a difference in a particular genetic sequence could mean that certain people will do better with a low-fat diet. Other studies had suggested that insulin sensitivity may mean that certain people will do better with a low-carb diet.
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. (1) (A pro tip? If you're planning on doing the diet, consider perusing this complete keto food list and reading up on the healthiest fats for keto diet followers.)
If your favorite foods fall into the list of forbidden fruit, you’re even more likely to fall off the wagon. Giancoli gives the example of diets that cut out coffee: “It’s ridiculous. There’s a lot of research that coffee is fine. Coffee’s been redeemed.” The Mayo Clinic goes even further, saying: “Caffeine may slightly boost weight loss or prevent weight gain.”
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.